Bootcamp is BACK!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
We are excited to announce that CFS Bootcamp is BACK, with our next session kicking off on Monday, April 2nd. This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!
Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.
For more information or to sign up, click HERE!
Partner Work-outs
How many of us love a good partner WOD?! Working hard alongside your friend always makes the time go by faster. Here are a few things to keep in mind when you’re grinding through with your WOD buddy.
You Go I Go
In a Partner WOD where one person is resting while the other works, you should be thinking of it as an interval work-out. When it’s your time to go, push the pace as hard as you can since you will be getting a rest very soon. If you’re moving at the same pace that you would on a solo WOD then you’re missing the intended stimulus for the partner work out. Interval Work outs allow us to work on our recovery rate. Yes, your recovery time between intervals and work outs can improve. The way to do that is to push yourself hard during your working period. During your rest, stay standing to catch your breath when your partner works. If you’re hunched over (or worse on the ground) it’s harder to get fresh air in and allow your body to recover as quickly.
Scale Accordingly
Scaling reps and movements will be crucial for this style work out as well. If one partner can get through 10 pull ups with ease and the other struggles to get a set of 5, then there needs to be an adjustment in reps. Partner one could work on 10 Chest To Bar and partner two can scale their number of chin over bar to 5. The timing for your working period should be similar to your partners, that way neither athlete is resting too long and you’re both getting a good work out in. If you need help figuring out scaling options and timing you can always as a coach for help!
Transitions
Smooth transitions in a work out will save time and make the WOD more intense and valuable for you and your friend. Take today’s WOD for example. If my partner is finishing up on the rower, then I should be next to the barbell ready to start the following round as soon as their row is done. If you were to stand by the rower waiting for them to finish, then your transition time will add up. This may not sound like much time, but the seconds you use to walk over to your barbell add up over the course of 20:00. Think of it like this, one person should always be moving in a partner WOD. Your only rest is when your partner goes and no more than that.
Above all have fun and encourage your friend when it’s their turn. Most of us will move a little faster when we have our buddies cheering us through the round!
Warm-up
Partner Up!
Partner 1-
100m Row Without Straps
100m Row, Legs Only
100m Row, Arms Only
300m Row
Partner 2-
Couch Stretch
Skill
Rowing Efficiency
Our blog post and technique video can be viewed HERE
Time Trial
1000m Row
Partner WOD
20 Minute AMRAP
5 Thrusters (115,75)
10 Pull-ups
15/12 calorie Row
Level 2 – (95,65), 8 Pull-ups, 12/10 calorie row
Level 1 – (75,35), 6 Pull-ups,10/8 calorie row
ADV – 155/105; C2B
*One partner works at a time Each round should take you ~2 minutes. If it takes you longer scale the reps/cals/weight
*Coaches tip* This is a great workout to try a more challenging variation of the pull up. Feel free to cut the reps in half or less in order to use less bands or no assistance In order to take the next step to getting away from bands altogether.
Extra Work
Push-press
5-3-3-2-2
Then
30-20-10
GHD Sit-up
100-75-50ft
Handstand Walk
Complete the handstand walks after the set of GHDs